Ukuxinezeleka, iJet Lag, kunye neShift Work Kungaphazamisa Ukulala Kwakho
Ingxaki yokulala ifike kwaye ihambe kuyo yonke impilo yakho. Ukuphazamiseka okwethutyana kwamandla ethu okulala kunokukhawuleza ukulibala - xa sele kudlule. Phakathi kwayo, ke, kubalulekile ukuba uhlukanise ukungazinzi okukhulu kwiingxaki ezingapheliyo. Ukubambela kwexesha elifutshane kunokuba nezizathu ezahlukahlukeneyo, kwaye enye yeyona nto ibaluleke kakhulu ingcinezelo. Ziziphi ezinye zezinto ezinokubangela ukulala kwexesha elifutshane?
Ngaba ukungazinzi kuya kudibaniswa nohambo lwethu okanye iishedyuli zomsebenzi?
Ukuqonda kangcono ubudlelwane phakathi kokungazinzi nokuxinezeleka, ukuhamba, kunye neshedyuli yomsebenzi wethu, makhe sihlolisise inkcazo evela kwi- UpToDate -inkcazo yezobuchwephesha ezithembekileyo ezisetyenziswa ngababoneleli bezempilo kunye nezigulane ngokufanayo. Emva koko, qhubeka ufunda malunga nale ngcaciso inokuthi ukuthini kuwe.
"Ukulala ngesikhatshane kwexesha elide kuthatha iinyanga ezintathu okanye ngaphantsi kwaye ngokuqhelekileyo kubangelwa zizixinzelelo.
- Utshintsho kwindawo yokulala (ukushisa, ukukhanya, isandi)
- Ukuxinezeleka, njengokulahlekelwa ngumntu othandekayo, umtshato okanye ukulahlekelwa ngumsebenzi
- Ukugula kwangoku, ukuhlinzwa, okanye imithombo yentlungu
- Ukusetyenziswa okanye ukurhoxiswa kwi-caffeine, imithi ethile (i-theophylline, i-beta blockers, i-steroids, i-thyroid substitution, ne-asthma inhalers), iziyobisi ezingekho mthethweni (cocaine kunye ne-methamphetamine) okanye utywala
"Ukulahla kwexesha elifutshane kufutshane ukuxazulula xa uxinzelelo luya kugqiba.
"Ukuhamba ngaphesheya kwemizuzu yeso sihlandlo esiqhelekileyo sobungqababalazo besikhathi esifutshane, esibizwa ngokuba yi-jet lag. I-Jet lag ingenzeka ngaphandle kweendlela zokuhamba, nangona kubonakala kakhulu xa uhamba ngasentshona ukuya empuma. umzekelo wobuthongo kwixesha elitsha lendawo.
"Ukuqhaqhabalalisa kuqhelekile kubantu abasebenza ubusuku bobumnyama (oko kukuthi, ukutshintsha kweyesithathu) Unokuba ulala ebusweni kwaye uhamba nokuhamba ekhaya ekuseni, kodwa unobunzima bokuhlala ulele emini. ukuhamba ebusuku okanye ngokulala ngexesha elifanayo yonke imihla ngeveki ezimbalwa. "
Kubalulekile ukuba uqaphele ukuba ubunzima bokuwa okanye ukulala (okanye ukulala okungagqabuliyo) kuba ngumcimbi ongapheliyo xa uhlala ngaphezu kweenyanga ezintathu. Ukulahla okungapheli kudinga uvavanyo oluhlukileyo kunye nokwenyango. Njengoko izizathu zihlala zihluke, ukungazinzi okugqithisileyo kunye nokungapheli kuthathwa njengeemeko ezahlukileyo.
Njengoko kuchazwe ngasentla, isizathu esona siqhelekileyo sobungozi obunzima okanye obuthathaka kwexesha elifutshane uxinzelelo. Imvelaphi yale ngcinezelo inokuba yinto ehlukeneyo njengoko unokucinga. Iinguqu ezinzulu ebomini bakho ezifana nokufa kweentsapho okanye abahlobo abasondeleyo, ubudlelwane obunxulumano, okanye umtshato bavame ukuphazamiseka. Iingxaki emsebenzini (okanye, ngokuchaseneyo, ukungabikho kwemisebenzi) kunye noxinzelelo lwemali kunokukugcina ebusuku.
Ukongezelela, iingxaki zonyango okanye ukusetyenziswa kwamachiza kunokuphazamisa ubuthongo bakho. Nawuphi na umthombo wentlungu ungaphazamisa ubuthongo bakho. Izifo ezahlukahlukeneyo, ngakumbi ezo ezichaphazela ukuphefumla, nazo ziyakhathaza. Kukho amayeza anokubangela ukulala. I-Steroids iyaziwayo ngenxa yale mpembelelo. Kwanokuvuselela okuqhelekileyo okuqulethe i-caffeine efana nekhofi, itiye kunye ne-tshokolethi kunokulibazisa okanye ukuphazamisa ukulala kwethu.
Enye yeyona nto ibalulekileyo ekugqityiweyo ekukwazi kwethu ukulala yindawo yethu yokulala . Esi sikhala kufuneka sithule, sipholile kwaye sikhululekile. Kufuneka kube lula ukuphazamiseka nokuphazamiseka. Sifanele sigcine igumbi lethu lokulala lingenanto yamathelevishini , iifowuni, kunye nezifuywayo . Ukuba sitshintsha indawo yethu yokulala, kuquka ukufakwa okanye ukukhutshwa kweqabane lomntu, ubuthongo bethu buya kutshintsha, kwakhona.
Olunye uhlobo oluqhelekileyo lwesifo sokungazinzi ngokubhekiselele kummandla wethu kwaye ludibaniswa nokuhamba kwexesha elide. Xa sihamba umgama omkhulu ngokukhawuleza, njengokuba kwenzeka ngehambo lendiza, siyaxhomekeka kwi- jet lag . Le meko ibangela ukuba iwashi yethu yangaphakathi ye-biological ayinamathelene neendlela zokukhanya kunye nomnyama kwindawo yethu entsha. Oku kuphazamisa isigqi sethu se-circumcadian , sichitha ixesha lokulala kwixesha elitsha. Kukho unyango olusebenzayo kule meko, kubandakanya ukucwangcisa phambili kunye nokunciphisa ukutshintsha ishedyuli yakho yokulala, usebenzisa ibhokisi elikhanyayo kwiphototherapy, okanye ukuthatha umthamo omncinci we-melatonin.
Ekugqibeleni, kuya kuba nzima ukuba ukulala kwethu kuphazamiseke yimfuneko yeshedyuli yomsebenzi wethu, ngakumbi ekusebenziseni umsebenzi wokutshintsha . Imisebenzi emininzi ibandakanya ukusetyenziswa kwezinto ezingezizo zendabuko, kubandakanywa ngeeyure zokuhlwa okanye ubusuku bonke. Ezi "ngcwaba lihamba" zingathatha ixabiso. Abasebenzi abangekho kuphela abasebenzi xa besebenza ngexesha apho bafanele balele, kodwa nabo abanakulala xa bafanele bavuke. Uninzi lwabasebenzi baphela ukulala ngaphantsi kunokuba babeqhele ukuba balala ebusuku. Oku kunokukhokelela kwiinkalo ezininzi eziphathelele ukulahlwa kokulala, kubandakanywa amaphutha, izingozi kunye nezinye iziphumo ezibi .
Kubangelwa ukuqwalasela ixesha elifutshane ukuqonda ukuba, kwiimeko ezininzi, zinokuqwalaselwa. Ngokunciphisa uxinzelelo oluphambili okanye ukukhupha, ubunzima bokulala bungasombulula. Kwezinye izicwangciso, yinto nje yombandela wexesha. Kwiimeko ze-jet lag kunye nomsebenzi wokutshintsha, isizathu sibonakala. Nangona kunye ne-jet lag uza kulungelelanisa indawo yakho entsha emva kokuhamba, iphethini engalinganiyo ye-circadian kumsebenzi wokutshintsha kunokufuna ukutshintsha ishedyuli yomsebenzi wakho. Oku kusenokuba njalo kubonakalisa ukuba kunokwenzeka, ngoko ukugcina ishedyuli yokulala ngokuthe rhoqo kunokuba yindlela efanelekileyo yesibini.
Kungakhathaliseki ukuba yintoni imbangela, imiphumo yokulahla kwexesha elifutshane ingaba yinto enzulu, ngoko kuyafaneleka ukuthatha ixesha ukuqwalasela ngokucophelela imeko yakho kunye noko unokukwazi ukukwenza ngako. Unelungelo lokufumana konke okufunekayo, kwaye ukuba kunokwenzeka ukuba kulungele ukulungisa ezi ngxaki ngaphambi kokuba zibe ngumcimbi ongapheliyo.
Ufuna ukufunda ngaphezulu? Jonga isihloko seToDate , "Insomnia," ukwenzela ngolwazi olongezelelweyo lwezobisi .
> Umthombo:
> IBonnet, uMichael et al . "Ukulahla." Isemgangathweno.